1 - Zosowa Zanu Zanyamaso Zakudya Zakudyazi
Kukongola tsitsi kofewa kumafuna zambiri kuposa shampoo yabwino ndi chikwama. Tsitsi labwino limadalira zakudya zina zofunika, monga mapuloteni, omega-3 mafuta acids, chitsulo, zinki, calcium, biotin ndi mavitamini A, C, E, ndi D.
Ndikudziwa kuti mavitamini ndi minerals ambiri ndi zina zotero, koma kudya zakudya zoyenera kumakupatsani zakudya zonsezi. Koma, kuti ndikhale otsimikiza, ndapeza zakudya khumi zimene zimapindulitsa kwambiri.
2 - Nsomba
Salmon ndi tuna zikulemera kwambiri mu mapuloteni, omega-3 fatty acids, ndi vitamini D, koma ngakhale kuti ali olemera mu mafuta omega-3, iwo sali okwera mafuta kapena mafuta. Onjezani nsomba kapena nsomba ku saladi yatsopano kapena kusangalala nawo ngati sushi. Nsomba zam'chitini ndi salmoni zikhoza kusungidwa ndi kugwiritsidwa ntchito m'maphikidwe angapo. Herring, sardines, ndi trout ndi omega-3s olemera.
3 - Dark Leafy Greens
Sipinachi, Swiss chard, ndi kale ndi vitamini A, iron, calcium ndi vitamini C. Amakhalanso ndi mafuta ochepa kotero kuti athandizeninso kuti musunge maulendo ochepa. Gwiritsani ntchito zobiriwira zakuda monga saladi yanu kapena kuwapaka mafuta pang'ono ndi adyo ndikukhala ngati wathanzi.
4 - mtedza
Maamondi, pecans, ndi walnuts ali ndi mapuloteni obiriwira, biotin, mchere komanso vitamini E. Walnuts amathandizanso kwambiri omega-3 fatty acids. Idyani walnuts yaiwisi monga chotupitsa kapena pamwamba pa saladi ndi mapepala osambitsidwa. Fukani ma almond pa nyemba zobiriwira kapena zina zophika.
5 - Mbatata Yabwino ndi Yams
Zakudya za mbatata ndi zamamu zili ndi vitamini A, kuphatikizapo vitamini C, iron, ndi calcium. Kutumikira mbatata zotsekedwa ngati chokoma chotsatira mbale kapena kuphika mbatata ndikuwatsitsa ndi pang'ono kuti muwonjezere kashiamu.
6 - Mazira
Mazira ndi gwero lapamwamba la mapuloteni ndi biotin, ndipo ali ndi mavitamini A ndi E, kuphatikizapo chitsulo ndi calcium. Mazira opangidwa ndi nkhuku omwe amadyetsa zakudya zapadera, zotchedwa 'omega mazira' ndi amenenso amapeza omega-3 fatty acids.
7 - nyemba
Nyemba zouma, mphodza, ndi soya zonse zimapindula mu mapulotini, zinc, iron ndi biotin. Nyemba zophika zogwiritsidwa ntchito zimatha kugwiritsidwa ntchito monga chophika chophika chophika choyera kapena mbatata. Kapena perekani msuzi wa lenti ndi saladi yatsopano.
8 - Oysters
Oyster ndi okwera kwambiri mu zinc komanso ali ndi puloteni yochuluka. Sangalalani ndi oyster yaiwisi pa theka la chipolopolo, okonzedwa ngati Oyster Rockefeller, kapena mupange chakudya cha oyster ku chakudya.
9 - Mkaka ndi mkaka
Zakudya za mkaka zili ndi mapuloteni, vitamini D, ndi calcium. Pitani ndi mkaka wotsika kapena wopanda mafuta ndi tchizi kuti muchepetse kumalo enaake. Gwiritsani ntchito yogiti ya ku Greece ndi uchi, zipatso, ndi mtedza kuti mukhale chakudya chokoma kapena chakudya chamchere. Mwinanso, mkaka wopangidwa kuchokera ku amondi, soya kapena mpunga ndi chisankho chabwino.
10 - Red Bell Tsabola
Tsabola wofiira wofiira ali ndi mavitamini A ndi C, kuphatikizapo mavitamini ambiri. Pamwamba saladi ndi magawo ofiira a tsabola wofiira, aziwawotcha ndi nsalu zamatenda kapena kuwonjezeretsanso kuntchito.
11 - wothira ng'ombe
Ng'ombe ndi chitsimikizo chabwino cha mapuloteni ndi zinki. Zitha kukhala zazikulu m'mafuta ndi ma calories, choncho sankhani mdulidwe wong'onong'ono ngati filet mignon. Nkhumba zodyetsedwa bwino zimakhala ndi mafuta abwino kwambiri. Onjezerani magawo ochepa a steak ku saladi kapena mugwiritse ntchito kudula kwa ng'ombe mu chipwirikiti.
Chitsime:
Dipatimenti ya Ulimi ya United States Pulogalamu Yowunika Kafukufuku National Nutrient Database ya Standard Reference Release 28.